Ok

30 mile bike
I had to keep this indoors on the trainer due to the weather. I worked my butt off. I averaged about 24 mph for the 30 miles. Yes, they are trainer miles, but they still produced a pool of sweat that leads me to believe that I burnt a ton of calories. Afterwards, I got a nice stretch in. My legs were a little sore from the previous days 5k, but nothing that didn’t loosen up after about 5 miles on the bike.

Strength Training
Well, this was my last strength training session until after race season. I think I have built up enough to get me through the next 3 months. The workout was all upper body and core, no legs involved. I worked semi-hard and moved fast from one set to the next. I am going to replace these workouts, with another day in the pool.

3 mile run
I have mentioned before that I am starting to feel a shin splint on my left calf. I am guessing this is from coming back to quickly from my ankle injury, as well as favoring the ankle when I first got back to running. The run was good. I mixed it up with some speed/hill intervals. I averaged 7:30 per mile. Unfortunately, I was forced to use the treadmill.

1 mile swim
Surprisingly, I felt strong in the pool. I thought it was going to be a so-so swim because I was still sore from my strength training session. This was the first time this year that I felt some gains in the pool. The mile was nonstop laps. Kind of boring, but the work needs to get done.

My midweek grade is a B-. I would have liked to been outside for my bike and run, but I can’t control the weather and it’s a little too cold for me to be running or biking in the rain so early in my training. This will change as the weather warms up.

In good health,
Joe
www.eeathlete.com
joe@eeathlete.com